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Your 12-week Functional Fitness plan — built around your goals, equipment, and injuries.

Adapts every week as you log. Validated by a safety rules-engine, not guesswork.

— No card, no invite — start today. Free beta. You'll get a clear heads-up before anything is ever charged.

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This is real — the validator runs on your actual profile, not a demo template.

Real situations

Built for what actually happens in training.

01

Flagged a tweaky shoulder

Tell us about a niggle and the plan factors it in — your constraints are carried into every session, not forgotten after week 1.

02

Missed a week

The weekly review picks up from where you are, not where the calendar says you should be.

03

Swap a movement — in one tap

Every swap runs through the same safety check as the original plan. A different exercise, not a different rulebook.

04

Know if you're getting stronger

Progress reports read your logs, compare against your maxes, and propose changes — with evidence from your own data.

What a real week looks like

Coach-grade programming. Not a template.

These are excerpts from real, validator-approved plans generated for actual athlete profiles — not invented examples.

Week 1 of 12 · Block 1: Base
Day 1 — Monday

Snatch strength + back squat

  • row 3 min easy (raise HR)
  • banded ankle dorsiflexion 30s/side + foam-roll t-spine extension x8 + shoulder dislocates x10
  • PVC snatch passthroughs x10 + overhead squat x8 (2 rounds, positions)
  • empty bar: muscle snatch x3 + overhead squat x3 + snatch balance x3 (2 sets, groove the turnover + receive)
  • then build to working weight on the snatch below
Warm-up
  • row 3 min easy (raise HR)
  • banded ankle dorsiflexion 30s/side + foam-roll t-spine extension x8 + shoulder dislocates x10
  • PVC snatch passthroughs x10 + overhead squat x8 (2 rounds, positions)
  • empty bar: muscle snatch x3 + overhead squat x3 + snatch balance x3 (2 sets, groove the turnover + receive)
  • then build to working weight on the snatch below
Strength
Snatch5 × 272% 1RM
Back squat4 × 572% 1RM
Easier:hang power snatch from blocks · tempo goblet squat, same reps
Day 2 — Wednesday

Clean & jerk + weighted pull-up + couplet

  • bike 3 min easy (raise HR)
  • banded ankle dorsiflexion 30s/side + foam-roll t-spine extension x8 + shoulder dislocates x10
  • PVC front-rack stretch 30s + PVC jerk dip+drive x8 (2 rounds, positions)
  • empty bar: tall clean x3 + front squat x3 + jerk balance x3 (2 sets, groove the rack + overhead receive)
  • then build to working weight on the clean & jerk below
Warm-up
  • bike 3 min easy (raise HR)
  • banded ankle dorsiflexion 30s/side + foam-roll t-spine extension x8 + shoulder dislocates x10
  • PVC front-rack stretch 30s + PVC jerk dip+drive x8 (2 rounds, positions)
  • empty bar: tall clean x3 + front squat x3 + jerk balance x3 (2 sets, groove the rack + overhead receive)
  • then build to working weight on the clean & jerk below
Strength
Clean & jerk5 × 272% 1RM
Accessory
Weighted strict pull-up4 × 5+10 kg · RPE 8
Metcon
5 rounds for time
DB thruster (2x22.5 kg)10 reps
Assault bike12 cal
6–7:30 min · steady repeatable splits each round
Easier:2x15 kg thrusters · row 12 cal if bike occupied
Day 3 — Saturday

Hang power snatch + front squat + midline

  • row 3 min easy (raise HR)
  • banded ankle dorsiflexion 30s/side + foam-roll t-spine extension x8 + shoulder dislocates x10
  • PVC snatch passthroughs x10 + hang-position holds x5 (2 rounds)
  • empty bar: muscle snatch x3 + hang power snatch x3 + overhead squat x3 (2 sets)
  • then build to working weight on the hang power snatch below
Warm-up
  • row 3 min easy (raise HR)
  • banded ankle dorsiflexion 30s/side + foam-roll t-spine extension x8 + shoulder dislocates x10
  • PVC snatch passthroughs x10 + hang-position holds x5 (2 rounds)
  • empty bar: muscle snatch x3 + hang power snatch x3 + overhead squat x3 (2 sets)
  • then build to working weight on the hang power snatch below
Strength
Hang power snatch5 × 265% 1RM
Front squat4 × 470% 1RM
Accessory
GHD sit-up3 × 12
KB suitcase carry3 × 20 m/side
Easier:hang muscle snatch · goblet squat · AbMat sit-up
How it adapts

Your log becomes next week's plan.

After every session you log, the weekly review reads your data and adjusts what's coming — not when you remember to update a spreadsheet, but automatically before your next session.

Week 3 · PlannedBefore your log
Clean3 × 375% 1RM
Front squat3 × 476% 1RM
Strict pull-up4 × 6
Target: Clean 85 kg · RPE 7–8
Week 4 · After your logAdjusted by weekly review
Clean3 × 2↑ intensity78% 1RM
Clean peak single1 × 1added90% 1RM
Front squat3 × 477% 1RM
Strict pull-up4 × 6
2 changes based on your Clean log
You logged
Clean  90 kg  @ RPE 8(target was 85 kg @ RPE 7–8)
Week 4 plan
Intensity 75% → 78% — RPE headroom confirmed.
Peak single @ 90% added — you already hit it.

Built to be safeEvery plan is validated before it reaches you — by code, not a model's mood.

Constraints always enforced

Injuries, equipment, and time limits are enforced by every plan — not just suggested.

History is permanent

Each session is pinned to the plan version it ran under. Updates touch only future sessions.

Pain 7/10 or higher, sharp/chest pain, dizziness, or loss of sensation? Stop and see a specialist.

Read how the validator works →

How it works

Build it. Log it. It adapts.

Built by a practitioner
“I've trained Functional Fitness for six years. I hit a plateau and needed every session to count. Smartensity is the coach I wanted — an efficient, rules-validated plan that pushes you forward and adapts as you train.”
Bartosz KluczkaFounder & 6-year Functional Fitness athlete@bartekkluczka

Your training has rules. So does your plan.

A plan that fits your life, validated before it reaches you, and updated as you train.

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If you feel pain 7/10 or higher, sharp pain, chest pain, dizziness, or loss of sensation, stop and see a specialist. Rules-validated training plans. Not medical advice.

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